To have the ideal press is the dream of every respectfulherself a woman. And let it not be so-called "cubes", but the press want to have not loose. This issue becomes especially urgent after the winter. But it's not always possible to be like a fitness club. As a result, women would like to pump up a house press. But how to do it at home? On the advice of girlfriends, many women have tried to engage in various video clips. And as often happens in such cases, without seeing a quick result, they gave up training. It's no secret that the lean people have strong muscles in the press, even though they did not even try to pump it. How can this phenomenon be explained? The fact is that a beautiful press gives a low amount of subcutaneous fat, and not heavy exercises. So, what from all that has been said needs to be taken on board? In order to have a beautiful press, the diet is on the first place, and then the exercises for the press. And again we came to exercises for the press. If you do not have the opportunity or the desire to go to the gym, and you'd like to have a beautiful press, then how to be in that case? 
Roller for the press - a panacea for strong muscles
There are a lot of exercises fortraining of abdominal muscles: and with shells and without shells. One of the common and simple projectiles for training the muscles of the press is a gymnastics roller. He gives a good power load, small and takes up little space in the apartment. Exercises with the roller can be performed anywhere. The main condition for this is the availability of space. The effect will be visible after a week of classes. Before you start the exercises with the video you need to know that they have their advantages and disadvantages. The main advantage of these activities is the work of all the muscles of the press and not only ... In addition to the muscles of the press, deltoid muscles work, the muscles of the hands, muscles - back extensors and oblique abdominal muscles. One of the drawbacks is that if you are not trained, the roller may be traumatic for you, since it gives you a very heavy load on the lumbar muscles. If you wish to have the body of your dreams, then go to some hardships and restrictions. Comments on the results of training exercises with a gymnastics roller are available on the Internet. Have you decided? Then go to the store for the video. It is relatively inexpensive, so that a hole in your budget "does not break."
What he really is?
This is a simple small-sized simulator thatallows you to train not only the muscles of the abdomen, but also the arms, legs, hips, back and shoulder girdle. Naturally, pumping the press without any accessories will be the most ideal option, which does not require solving the problems with the acquisition of simulators and studying the principle of their operation. But, as practice has shown, the roller does exercises for pumping the muscles of the press more effectively. Before you start training with a video, you should familiarize yourself with its design. It is so simple that its inventor wants to be called a genius. So, on the axle put on the wheel and handed to the athlete, who is hungry to have beautiful relief muscles. Strangely enough, but the level of efficiency of this simple simulator can compete with the most serious and complex. Over time, the design of the roller for the press has undergone a change for the better. Now on the shelves of specialized sports stores you can find models with one or two rubber wheels and handles, which allows you to reduce the noise level when driving and eliminate injuries to the skin of hands. No one argues that exercises with a roller are not so easy, but one realization of the future result should bring pleasure from working with this simulator. 
How to work with the video?
Training with a roller will be especially useful forthose women who wish to regain their former form after pregnancy. But labor needs to be done a lot and the effect of these exercises is much more than from any other exercises with home shells. The main thing is the correctness of the exercises with the gymnastics roller. On what muscles are their actions directed? But the action is truly universal. When working in the upper part of the trunk, the arms and shoulders are involved, but the greatest load goes to the muscles of the chest and the dorsal muscles. The middle part of the muscle groups also receives a tremendous load - these are the flexors - extensors of the press, the lower back, hamstrings and quadriceps - that is, the notorious problem areas. But this exercise is quite difficult. When performing exercises with a gymnastics roller, correct breathing is of great importance: the torso inclination is on inhalation, straightening is on exhalation. Repeat every exercise 10-15 times. Perform exercises with a roller for the press can be from a position on his knees, lying on the floor, standing on his feet. For the convenience of performing exercises for rocking the press, you must purchase a gym mat. Exercises for rocking the press are few. However, they are sufficient for training the muscles of the press. The main condition for success is regularity and perseverance during training. The first time the muscles will certainly be sick, but stopping the exercise is inappropriate, but it's just necessary to do exercises every day. Over time, the pain in the muscles will go away.
Extension with a roller for the press on the knees
The starting position for this exercise is the rackon the knees. Gymnastics roller should be placed on the floor in front of you. Straighten your arms and lean against the wheel of the roller. Moving it forward, simultaneously lower the trunk until you touch the breast of the thighs. Finish the exercise, returning to the starting position by reverse movement. Repeat the exercise 10-15 times in two approaches. Take the starting position for this exercise - stand on your lap. Place the gymnastics roller on the floor surface in front of you. Straighten your arms and lean on the roller. Simultaneously, slide it in front of you and tilt the body as much as possible until you touch the surface of the floor with the breast. After touching the floor, pause for a few seconds. After a pause, return to the starting position by reverse motion. Repeat the exercise 10-15 times in two approaches.
Extension with roller for press, lying on stomach
The starting position - lie on your stomach. Gymnastics roller for the press is in arms outstretched forward. Bending and not lifting off the hips from the floor, pull the roller toward you. Pause and go back to the starting position by reverse movement. Repeat the exercise 10-15 times in two approaches.
Extension with roller sitting on the floor
Starting position - sit down on the floor, feetStraighten, and pull forward. A gymnastics roller for the press is on your right. Do not tear your legs off the floor, with your straight hands, slide the roller to the side until you touch the breast of the floor. Then go back to the starting position by reverse motion. Repeat the same for the roller on the left side of you. During this exercise, there is a load on the oblique muscles. Exercise should be slow. Repeat 10 times in each direction in two approaches. The starting position - sit down on the floor. Bend your legs in your lap. Keep a gymnastics roller in your hands and move it under your feet. Hold the roller in your hands, lean your feet on his hands. Slowly straighten your legs to the touch of the chest knees. Return to the starting position by reverse movement. Repeat the exercise 10-15 times in two approaches.
Extension with roller on straight legs
Starting position - stand directly in the verticalposition, the legs should be on the width of the shoulders. The gymnastic wheel is tilted to the floor in front of you. Lean on him with your hands. Slowly move the gymnastics roller forward until you touch the breast of the floor. Pause for a few seconds. Return to the starting position by reverse movement. Repeat the exercise 10-15 times in two approaches. Training with a gymnastics roller will very well help to restore a flat belly to women who have pronounced problem areas. To bring himself in the proper form, it will be enough to give ten minutes of training every day. Exercises with a roller for the press make it possible to keep the abdominal muscles in a tightened state. As mentioned earlier, proper breathing is the main requirement during training with a roller. If you do not breathe correctly, the effect of training decreases, because the muscles do not get the required amount of oxygen. At the same time, one should not forget that one should be moderate in one's desires. Do not be too "zealous" to achieve their goals. After all, incorrect breathing in conjunction with incorrect exercise will result in a result that is absolutely opposite to what is expected. Especially, you should pay attention to these aspects when performing exercises in training abdominal muscles. 
Warnings and Advice for Women
From the data of medical statistics it follows thatwomen who train often and for many hours in a row, have problems in the field of gynecology. Most often with the problem associated with the omission of female organs, athletes and ballerinas are faced. Similar problems arise from the work of trainers who do not pay enough attention to the correct performance of training exercises for the abdominal press. Women involved in such training, did not warn that excessive efforts at the pressure of the press as it would push out the organs of the urinary system. This is explained by the fact that a strong contraction of the press causes an increase in intra-abdominal pressure. Internal pressure presses on the uterus, vagina and bladder, trying to push them out. Only the reduction of the pelvic muscles does not let it fall and fall out to these organs. Women should be aware that only the training of the pelvic floor muscles can help prevent this undesirable phenomenon. Performing exercises for the abdominal press, it is necessary to work hard on the muscles of the pelvic floor before any tension of the press. Such an exercise for the abdominal press will be the only correct one. In our time, the situation has changed somewhat, although not always the woman explains the technique of doing such exercises. Until today, not all coaches warn women about the need to reduce the pelvic floor muscles when doing exercises for the muscles of the press before any stress. So, we know that the pelvic muscles perform a protective function for us from the occurrence of gynecological problems associated with physical exertion. For high-quality performance of this function, the pelvic floor muscles need to be strengthened. For this, too, there are special exercises. But this is another topic for conversation. And now, dear women, remember a few common truths: Never forget that your health is in your hands. Be healthy, be beautiful and loved.
